My first question is really about progressive overload. I’m in phase one, this morning on Arnold Presses I upped my weight 5 lbs from the last session because I hit all 8 reps on all 4 sets of 6-8 last week. This morning I hit 6 on the first two sets and 5 on the last two. Should I just go at it with the same weight and try again for at least 4 sets of 6? I assume this is the right answer, I don’t think going back down to previous weight is the way to go but I’m curious.

My second question is about the Focus Sessions. I’m focusing on chest for one day and shoulders for the other. Looking at the suggested exercises I notice that they’re mostly NOT compound exercises, it’s mostly machine stuff or single joint exercises. However under shoulder sessions they have Barbell Shoulder Press as an option. I guess this surprised me because I thought the idea was to not go with bigger compound movements like this, just make sure the muscle groups you want to focus on get a little extra work/pump in.

If barbell shoulder press is ok for shoulder focus sessions would hammer strength machines be ok for chest focus sessions? I kinda hate the machine presses but i enjoy the hammer strength machines. Thanks!